Cranberry Trifest - Olympic Course - Triathlon

I didn't put my self in the best spot to avoid the crowd. Not that it could have been avoided. The first buoy was the only buoy we had to keep on our right. All others we had to keep on our left. As such I started to the extreme left of the wave. This was the largest wave of the day, and it felt like I swam with everyone in it.

I had contact almost the entire way, i didn't have clear water until three quarters of the way back.

I had some difficulty with my 2-3-2 breathing technique. i went to breathing every two strokes then changing to breathe on the other side for awhile. Not great, but it was a rythym.

once clear of other swimmers I was able to get into a more comfortable breathing pattern.

Had a couple issues sighting, but nothing major.

Practice going out hard for the first 200 meters, this will get me to clear water in a hurry, and then get to a comfortable pace.

Something to practice in the offseason

Long run to T1. I walked up the stairs after almost falling on the timing mat.

I ran once I rounded the corner of the building.

Not sure I put enough body glide on, as the suit got stuck on my heels. I sat down, as I wanted, but I should have pulled my suit to my knees first. I sat, and had to lift my butt up before I could get the suit down. Then it got stuck on my heels.

Put more body glide on, and bring the suit down to my knees or shins before I sit down. Otherwise not much.

My computer was acting up again. it was blinking the whole ride, and my cadence sensor wasn't working. Not sure what happened. Either I touched it getting on the bike, or it shifted while getting to the race site.

I also forgot to zero it out again.

I had a pretty good ride. I had issues up a couple of hills, I got passed by some guys, but also passed a lot myself. I would pass people on the downhills and the flats, and they would immediatlely pass me on the uphill.
I went hard, probably could have gone a bit harder.

I did notice that my average speed dropped to about 19 from the 21 that it looked like earlier, not a bad drop off. Not sure I drank enough. i had most of my water bottle left, and only half a bottle was drank of the skratch.

had a gu at about the 15 mile mark on the bike.

Not much. Again with the hills. But, i did feel I was going up at a more consistent pace.

thought I could do this under one minute. My feet got stuck on my shoes, but I think i just couldn't run fast enough to get out of t1. Long run out of transition

Not much. Racking the bike takes a bit longer, I put it back on the nose of the saddle.

i felt that I had a lousy run, which I did. I just didn't have the legs to push harder than i did. i walked through one aid station, and walked up the middle of a hill.

I hurt my achilles two months ago, and as such haven't run as much as I should have. i only ran about 3-6 miles a week on average. never ran more than 6 miles in training. Only one minute slower than last year, so I take some comfort in that. Also, i did a brick on friday night that turned into a very fast pace run effort. Some of my legs may have gone there too.

I had been doing 5k races once a week, for a month and a half, and I knew I had a 45 min 10k in me. Just not today.

Totally worth it though. i ran in with my son, and the crowd got very loud cheering him on.

Not do the brick on Friday night at that pace.

Don't rush into getting longer runs in with getting speed work in. i think that was what hurt my heel. Run fitness suffered as a result.

Tried not to fall over, and found my wife to take my son out of the finish area. talked to a friend who finished 20 minutes before me.


Not being able to do the volume of runs that i should have. I did not have 10 k run fitness. i have 5k run fitness.

triathlon is funny. It felt like I had a really bad day, but I finished two minutes faster than last year, and that includes running in with my son.


Great race. Good spread of food, even though my stomach rebelled and I only managed two bites of chicken and a couple of pieces of lettuce. it smelled good, and my wife said, the chicken was good. the ice cold coke was delicious.